The best way to cook lentils for a healthy diet

Lentils are high-protein and high-fiber beans that are cooked quickly and do not require cracking like other nuts. Depending on the variety of lentils you choose, they can cook until they are smooth or maintain their shape and some firmness after boiling. While red, yellow and brown lentils are cooked quickly (about 20-25 minutes), French green lentils or Puy Puy lentils may require more time (around 40-45 minutes).

Lentils, one type of beans are widely consumed by Indians, Middle Eastern, Moroccan and Turkish in various cuisines. The shape is small and flat, almost like corn kernels. But who would have thought this little one besides taste good is also rich in fiber. Suitable for vegetarians or those who are dieting!

If you have tasted Middle Eastern, Turkish, Indian and Moroccan cuisine, you must know lentils. Yes, lentils called latin Lens or often called Mercimek is said to have been found by Egyptians around 2400SM. Then the Egyptians brought and introduced him to the Greeks and Romans.

There are three types of lentils, namely yellow, green, and red lentils. The taste is soft and savory making yellow lentils commonly used in various dishes such as thick soup, a mixture of doner kebabs, cakes and rice. Usually these beans are sold dry. Before cooking, soak it first in cold water. Once boiled and tender, the texture and taste are tasty, soft like peeled green beans.

In addition to its savory and soft taste, lentils are also rich in fiber, vitamin B and protein. In the Middle East lentils have been believed to be foods that can increase concentration for children and make them more diligent in learning. Whereas in India where the majority of the people are vegetarians, lentils are widely used in various cuisines because of their high fiber. Even the content of fiber in lentils is also believed to reduce sugar and cholesterol levels in the body.

For those who are dieting, lentils are the main food, including in some countries of the world. For example in Germany, lentils are widely used as a salad mixture.

One half cup of lentils provides 8 grams of fiber which significantly contributes to your fiber's daily intake. The high fiber content in lentils can provide a long satiety which is generally desirable by people who are dieting. While for the calories, one half cup of cooked lentils contains around 115 calories, according to the USDA National Nutrient Database for Standard Reference.

Then, in 2005, the Dietary Guidelines for Americans suggested including lentils in the diet food list because besides being able to help you lose weight also offered several health benefits. The fiber content in lentils which is a type of soluble fiber can help lower cholesterol and stabilize blood sugar levels.

Lentils are also rich in protein to help build muscle tissue. One half cup of lentils contains 9 grams of protein. With around 30% of calories from the protein, lentils have the third highest protein level compared to soybeans and flaxseed. The protein from lentils includes several types of essential amino acids such as isoleucine, lysine, methionine, and cysteine.

Lentils have been consumed by Middle Eastern people since 9,500-13,000 years ago. Lentils have several different colors, namely reddish yellow, green, brown, and black. The lentil shape itself is small and flat, almost like corn kernels. Now lentils are widely cultivated and consumed in India, Turkey, Canada and China.

the best way is to boil it in water to keep it low in fat and calories. Then, you can combine it with low-fat chicken or vegetables.